Five habits to correct in your healthy lifestyle in 2015

DELHI, India - Jan. 3, 2015 - PRLog -- Comes the new year and, these days, we take stock of the past year with the intention of improving our lives in some way. Issues related to health often worry enough so that many New Year's resolutions that we are not related to lifestyle. Diet and physical activity are key issues related to health and there is always some purpose in this area candidate to be improved. But what are the purposes star to get our lifestyles vary? Here we list the five key to improving our lifestyle habits

 Purpose 1: increase your physical activity and exercise

According to the World Health Organization (WHO), physical inactivity is the fourth risk factor related to global mortality and is associated with 6% of deaths worldwide. Most industrialized societies today have a low level of physical activity, which is related to increased risk of elevated levels of blood pressure, coronary heart disease, stroke, diabetes, breast and colon cancer, depression, etc.

Physical activity is also a key aspect control of energy expenditure, so that is essential in the prevention and treatment by of highly prevalent diseases today, such as overweight and obesity. Any body movement that requires energy expenditure is considered physical activity ; while the exercise is a variety of planned physical activity, structured and repetitive done to improve or maintain one or more components of physical fitness. When we talk about sport , we refer instead to a physical activity practiced according to pre-established rules.

Sedentary people should try to increase their physical activity to begin with, based on an increase in daily activities such as walking up the stairs and take the elevator less, use less the car and move walking paths and longer routes, work in the garden or in the garden or walking the dog . Also, try increasing physical exercise, through concrete and achievable goals or objectives, according to the physical condition of each person. A good goal would be to start with brisk walking or cycling for 20 minutes three times per week.

Purpose 2: make sure your diet has 5 portions of fruit and vegetables every day

There are plenty of scientific evidence showing that consumption of fruit and vegetables is associated with lower risk of mortality and diseases like cancer and cardiovascular diseases, among others. Fruits and vegetables are foods with a high water content, vitamins, minerals and antioxidants . They contribute significantly to maintaining dietary fiber intake at recommended levels and have a few calories and fat, so that help maintain caloric balance way.

The strategy ' Five a day 'emerged with the aim of promoting the consumption of fruits and vegetables, since only a small proportion of the population consume five servings recommended by experts (usually two servings of vegetables and three servings fruit a day). The idea is to set realistic goals that can be sustained over time and help us to increase consumption of fruit and vegetables daily. If the current consumption is zero, we can begin by posing take at least one serving of fruit and one serving of vegetables a day. If we see that it's time for dinner and we have not met these objectives throughout the day, dinner should have no doubt these foods. Thus, a good option is to incorporate some fresh salad or vegetables grilled or baked, and make sure that food dessert is fresh fruit.

Purpose 3: prevents pastries

According to the Spanish Agency for Food Safety and Nutrition (now AECOSAN ), pastries (croissants, pastries, churros or cookies) is a type of food consumed much of the population with much longer daily frequency; while experts warn us that these foods should be eaten occasionally. The pastry is rich in fat and sugars and contributes to caloric imbalance, so that can promote overweight and obesity.

So, if we are regular users of these types of foods we should try a decrease in consumption. Change the croissant, or those cookies breakfast or mid-morning, for a sandwich with sausage lean and us accompany with some fresh fruit or nuts. It will be much healthier.

Purpose 4: keep the food balance in the main meals

A healthy diet and balanced is one that allows our body to function optimally and avoid appearing diet-related diseases. To achieve a balanced diet, we must enhance the dietary balance of the main meals, lunch and dinner.A balanced meal should contain raw or cooked vegetables, lean protein foods (meat, fish or eggs) and a moderate amount of starchy foods (bread, pasta, cereals and pulses). The following are two examples of balanced meals:

•          Pumpkin puree, onion and potato with grilled sole. For dessert: grapes.

•          Full salad with green sprouts, tomato, carrot, cucumber, lentils and chicken. For dessert: pear.

It is important to plan meals and buying weekly in an organized manner, to ensure that meals are always balanced.

Purpose 5: prevents excess sugars and foods high in sugars

The prevalence of obesity has increased in developed countries dramatically. The energy imbalance caused by decreased physical activity and increased energy consumption are the basis of this problem. In this regard, excess sugar in the diet can promote excessive energy consumption, since it provides 4Kcal per gram. A good purpose for the coming year is to avoid excess sugar in the diet, as well as frequent and regular consumption of sugary drinks and abuse of foods high in sugar, such as cakes, pastries and sweets.

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